CrossFit Taste Test
Powered by cupcakes?
Well, not exactly. Whether it’s a CrossFit competition, or an endurance event of some kind, we pour hours into training, and planning how to take on the challenge ahead, but proper game day nutrition is often overlooked. Without the right fuel you may not have the energy to execute your plan.
That said, it’s important to know how your body will respond to the combination of whatever you decide to put in it and intense exercise. Many of these events require a higher level of physical output than normal, under especially stressful conditions (multiple workouts in a day, or covering a challenging, long distance on foot), and a high level of caloric intake is necessary to support this. The last thing you want is to be surprised by something you eat, but cannot hold down.
In general, my advice is not to try anything new on game day. To make something not new, try it before a few of your regular training sessions. Just as every training session tests where we’re at (and fortunately is also work towards improvement), they’re also opportunities to test the nutrition plan you may want to employ when it counts. Scarf down baby food, energy gel, salt tabs, electrolyte drinks, protein shakes, cupcakes, or Hot Cheetos and Takis, whatever you want to try, and see how you feel before, during, and after. Be prepared to fuel properly on game day, with no surprises, other than maybe an even bigger than expected PR.
August 17, 2012
Strength/Skill:
10 Minutes to Establish 1RM Thruster
WOD:
Jackie
1,000m Row
50 Thrusters, 20kg
30 Pull-ups
Compare to 120524
Rachel:
August 16th, 2012 at 7:51 pm
SNACK! SNACK! SNACK! CRUNCH!
Shorty:
August 17th, 2012 at 8:51 am
Max thruster: 70kg (probably a PR, haven’t done this in forever)
Jackie:
July 2011 – 10:00 Rx
May 2012 – 9:14 Rx
August 2012 – 8:44 Rx
Heavy thrusters before this WOD helped make the bar feel lighter. Pull-ups were a bit of a struggle, but happy with the improvement. As for the 6am class, dare I say, BEST CLASS EVER?! Great frickin’ work everyone.
brooke ilene:
August 17th, 2012 at 8:58 am
First, I love this picture and the chick that’s in it.
Second, the first time/last time I experienced “Jackie” was on 5/24 with the ever so talented Mandy Brown. I didn’t record the time but, interestingly enough my workout was powered by cupcakes and cookies. It was my last day at a job. Who says no to celebrations like that? FROSTING.
Last night’s fuel was inspired by a work function, which meant a gimlet, glass of red wine and cheddar polenta. Who says no to cheddar polenta? Certainly not me. I also found myself enjoying two coconut bon-bons at 10:30pm. So, yes, when they say, “do you think I’m just sitting on my couch eating bon-bons?” I was. Couple this with 5 hours of sleep and you’ve got yourself the results below.
Max Thruster: 50kg, guess I can’t complain about this. It was first “max thruster,” and I was close to 55kg, so new goal. Aside from getting 5 muscle ups, 1 ring dip and being Sam. I am very busy.
WOD: 13:42
Great fun 6am!!
brooke ilene:
August 17th, 2012 at 8:59 am
YOU.
Dan P.:
August 17th, 2012 at 9:02 am
Max Thruster: 80kg
WOD: 7:58 Rx
Row = 3:40, Thrusters = 5:48. Happy to break 8 minutes, but over 2 minutes to do 30 pull ups is too slow for me. Forearms were crushed. The heavy thrusters beforehand made the bar feel like nothing. That improved my speed.
Welcome to the weekend. Bring on the Takis!
Brian:
August 17th, 2012 at 9:04 am
Max Thruster: 60 kg
Jackie:
May 2012 11:18 Rx
Aug 2012 9:38 Rx
Yay progress!!! I don’t know what these fools are talking about, the 6 am class seemed pretty lame today. Haha, it was THE best. And it was a lovely surprise to see Erika first thing in the morning…even if she was making weird noises.
Shorty:
August 17th, 2012 at 9:15 am
Awesome job getting that sub 8!
Dan P.:
August 17th, 2012 at 9:25 am
If you’ve all had your fill of Hot Cheetos and Takis, may I suggest my favorite power snack from north of the border, Poutine.
This late night treat of the Québécois even has its own dance, which I may or may not have had played at my wedding. Also, in case you’re wondering, I do not speak French, but that doesn’t deter from the awesomeness that is “Omnikrom avec TTC – Danse La Poutine”
http://vimeo.com/856998
Cal:
August 17th, 2012 at 9:37 am
I love food, particularly snacks. I love today’s 6am class. I DON’T LOVE JACKIE, and i don’t think she loves me either :(
thruster: 106#, combo of pounds and kilos
12/23: 11:15 Rx
8/17: 11:11 Rx
4 seconds is hardly an improvement. I think I spent too much time pacing my row and thrusters, and my kip was playing disappearing tricks on me. James finished before I even started my pull ups, and I was relying too much on improvements in pull ups to carry me to a better time…didn’t quite work out. Overall, not happy, but tomorrow’s another day.
Mandy:
August 17th, 2012 at 10:25 am
Thruster: 50kg…4 thrusts and I’m done.
WOD: 10:41rx oops did 55 thrusters . I can’t count. I blame Brooke. Best 1k time of 4:05 and was able to get right on the thrusters so that’s good
Shawn:
August 17th, 2012 at 10:32 am
Max Thruster: 60 KG
Jackie:
5/24 15:27 (one red band)
8/17 13:37 (one red band)
Need to work on my pull ups so this can be RX next time.
Ab Bee Cee:
August 17th, 2012 at 11:32 am
You’re my favorite
brooke ilene:
August 17th, 2012 at 1:05 pm
Happy to take the blame there ARB,
Well…MY ROW was 4:32 because at around 300 I thought, “Oh. My. God. There’s so much more to go. How???” Er gave me a great strategy (which I forgot about in the moment of despair) and that is to pick a number, get there, and then push on through to the next.
Great work you overachiever you with your extra thrusts. NOW YOU’RE FITTER.
brooke ilene:
August 17th, 2012 at 1:10 pm
Ab Bee Cee, how kind of you to say. I heart you. I heart your progress in the time that you’ve been part of CFF. And, as for Paleo friendly places let’s open that up for discussion. It’s a great question.
Amanda L.:
August 17th, 2012 at 2:08 pm
Max Thruster: 45kg, I have a lot of work to do to make my thrusters smoother
Jackie: 13:27 – Rx weight but using 2 red bands. My arms were killing me!
I missed out on Jackie in May but I did it back in December. Even though my time was faster in Dec (12:26) back then I only did 15# and had to use a green and purple bands. Hopefully next time Jackie comes around I can do it Rx!
Nice job 11:30! Shenanigans and all!
Mike G.:
August 17th, 2012 at 2:16 pm
Thruster – 100kg might have been able to throw more overhead but ran out of time.
Jackie – May 2012: 10:02 Rx
August 2012: 8:37 Rx! Very happy with this! There’s something about dropping 17 el bees since then that may have helped…
KP:
August 17th, 2012 at 2:41 pm
So sad to miss my favorite Girl today…
Rachel:
August 17th, 2012 at 3:21 pm
Max thrusters: 47 kg, I was trying to catch up to Mandy and Brooke!
Jackie: 11:32 with 15kg and a purple and red band. Looking back it turns out that while my last Jackie was 12:23, it was only with a purple band. Oops!
Comment that made my day: “Rachel Chernick, stop jerking it!” – Coach Erika
Awesome job 11:30!
Erika:
August 17th, 2012 at 4:10 pm
YOU STOP JERKING IT CHERNICK
Hahaha.
Jen W.:
August 17th, 2012 at 6:20 pm
Thruster: 56.5kg, failed at 58kg
Jackie: 14:36 Rx Still trying to match my best from 1/08/09 of 11:22 – though the video shows my pullups in that one were somewhat questionable.
Alissa:
August 17th, 2012 at 6:20 pm
WOD
5/24/12: 12:54 with 2 red and 1 purple
Today: 11:07 with 1 red and 1 blue.
I’ve now been at CF long enough that I can compare the same workout and see progress. WOOHOO!!!! My thrusters slowed me down more than I thought they would and pull ups are always slow going but I was happy with this. Nice job 12:30 and Erica is always good for lots of pointers!
Jen W.:
August 17th, 2012 at 6:26 pm
I like how Dan posted his transition times. I got off the rower at 4:25 and finshed thrusters at 10:13. Lots of room for improvement!
Jen W.:
August 17th, 2012 at 6:37 pm
et le fromage squeesh squeesh!
Sam L.:
August 17th, 2012 at 7:11 pm
Thruster: 80 KG (first time going for a max)
WOD: 8:20 RX
I was slow on my pull ups. Big ups to Erika for being in my ear and not letting me put the bar down. But, she did forget I was in the class, so they might cancel out. Maybe not though.
ben s:
August 17th, 2012 at 7:54 pm
thruster: 82kg. need to get in the habit of using the skittles more, every kilo counts!
wod: 8:25rx. I can’t recall my exact previous time, but remember it being *just* under 9 mins
Cynthia:
August 17th, 2012 at 8:21 pm
Max thruster: 35k
WOD: 15:16, 15k thruster, 1 old red and 1 new red band for the pull ups.
Rej:
August 19th, 2012 at 4:03 pm
Max Thruster 58kg… should have done 60
WOD: 9:49 Finally got this kipping pull-up thing and didn’t use any bands for the entire thing.
Rej:
August 19th, 2012 at 4:25 pm
Max Thruster: 58kg… should have done 60kg
WOD: 9:49 Finally got the kipping pull-up thing and didn’t use the bands at all.